Mbatata Glycemic Index uye Utano hwakanaka Mazano

Pamusoro peGlycemic Index, Chengetai Mbatata Zvikamu Zvidiki

Mbatatisi inenge ine tuber yakazvininipisa, kazhinji inowanikwa munzira dzakawanda dzokuseka. Funga nezvokuputira bhuti uye chido chinowanzodiwa nevana chikaita sekirazi. Asi ivowo chikafu chezvokudya zvakawanda uye zvirimwa pasi rose. Mbatata yakabikwa, yakasvibiswa, yakabikwa, yakagochwa, yakabikwa, yakabhedzwa, yakasvibiswa, yakasvibiswa, yakagadzirwa, uye yakagadzirwa mu casseroles. Nepo kune humwe hutano hunobatsira kubva kumatekiti, marudzi mazhinji anozara nema carbohydrate , uye anotarisa zvakakwana kumusoro kweglycemic index (GI).

Mhando dzakasiyana-siyana Nicola naRosamunda vari nani kwauri.

French Fries - Shamwari kana Muvengi?

Mbatata inonzi yakarongeka zvakanyanya pamusoro peglycemic index, zvinoreva kuti mushure mekunge maidya, makhahydrates anoita saga muzinga rako rega shuga. Iwe unogona kunzwa wakakwana uye uchigutsikana paunoparadza kubhakwa. Asi nzara ichadzoka mumaawa mashomanana apo bhuti buzz inowedzera mushure mekunge uchichera zvose izvozvo. Izvi zvinogona kutsanangura kuti sei dzimwe nguva tichidya zviputi zvemazamu nemafuta eFrance muzvizhinji zvakanyanya, chete kuti tide zvimwe. Apo patinoita izvozvo, zvakadaro, uye huwandu hweshuga ropa redu huri kuputika, tiri kufamba nechikepe pamusana weglucose, uye mukupindura, miviri yedu inoisa insulini uye insulini-yakafanana nekukura (IGF). Izvo zvinhu zviviri zvinokurudzira kuwedzera kwemasero nekuputika. Uye paunenge uine zvakawanda zvezvo, zvinogona kuisa nzira yekugadzirwa kwekenza.

Utano Hutsva yePatata

Mbatatisi inokupa iwe starchy makhahydrates.

Chikamu chiduku chechikwata ichocho chinonzi sekusagadzika starch (rudzi rwezvokudya fiber), izvo zvinokupa humwe hutano hunobatsira paunosvika mumatumbo ako makuru. Mbatya dzemazamu dzichakuchengetedza pamukenza wekoloni, uye dzichakubatsira kuti usarega glucose uye insulin, uye inogona kuderedza cholesterol yako. Mbatatisi ine mavitamini uye amaminera akanaka kwauri - vitamini C uye B6, potasium, iron, uye thiamin, kutumidza mashomanana.

Phenolic acids aripo mutsva kana kuti yakabikwa mbatata peels, asi zvose zvepelisi nenyama zvine mahara flavonoids uye carotenoids inobatsira.

Nzira Dzakanakisisa Yokubika uye Kudya Mbatata

Hafu yehutano hwakanaka hwemazamu ndeyechero. Aya ndiwo mashoko akanaka kune avo vedu vaneta nokuedza kubudisa fuds. Siya jekete iyo tsvuku pane mbatata, uye usakakumbira ruregerero nokuti rima rinoputika mumunda unoguma. Mbatata inotakura zvakakosha zve phenolic acid. Microwaving kana kubika mbatata isingagadziri inochengetedza humwe hutano hwehutano huri nani kupfuura kubika kwehuni, iyo inoputsa mavitamini ayo nemaminera. Dhowa yepatati yakagadzirwa nemashizha ekugarisa, yakachengetwa usiku husiku firiji, ndiyo ndiyo nzira yakanakisisa yekudya mbatata. Kureba kwenguva yakareba kuchawedzera huwandu hwemazamu ehutachiwana hunopesana nehutatu. Iyo asiriya mu vinaigrette, kana iwe uchiita nerucru juice kana vhiniga, inononoka kudya kwako, zvichibvumira kuti mudumbu wako unyatsogadzirisa mishonga. Iko kusanganiswa kwetikiti yakatsvaira uye kubwinya kwechidimbu kunoguma mune gorosi yeglycemic spike, iyo inopa utano mumuviri wako.

Konana Nicola uye Rosamunda Mbatata

Kana uchida kudya mbatata uye usapinda shuga yeropa, tarisira Nicola naRosamunda .

Nicola ( Solanum tuberosum L. cv. Nicola) zvakaoma kuwana. Asi iyo yakasvibirira, yakanyorova-mbesa yakasvibiswa nechepuru kune yero yeganda uye yakatsvuka kusvika kune nyama yakadzika yakatsvuka, iyo inoratidzika yakabva kuGermany. Nicola ane chirwere cheglycemic index ye 58, achiita kuti ave noutano hwakanaka kudya (mune zvikamu zviduku). Rosamunda ( Solanum tuberosum L. cv. Rosamunda) ishuva yakasvibirira, yakasvibirira ine ruvara rutsvuku uye kamuti kuchena nyama yakatsvuka iyo yakabhurwa muSweden. Nicola naRosamunda vakagadzirwa uye vakaedzwa mukudzidza kwekudya kwekuFinnish uye vakawanikwa vachiine zvikamu zvakakwirira zve phenolic acids, pakuenzanisa nemarudzi ose emarudzi makumi mana emakatekidzi muzvidzidzo.

Phenols inhengo dzakasvibiswa dzine simba rinorwisa antiseptic uye antibacterial, izvo zvinogona kuvhiringidza kukura kwekenza.

Kuona maPatato muChiedza chitsva

Kubva pane yakakwirira-kumusoro kutangira muAndes Peruvian, kusvika kuhupenyu hwayo hwemazuva ano semunyika yepamunharaunda yekudya, mbatata iri pano kuti igare. Mazuva ano mbatatisi ave akashandurwa zvakagadziriswa kuti azvigadzire kusvika kune simba, crispier French Fries. Vakakurira kuti vatore mavara matsva (bhuruu, ruvara rwepepuru), uye vakapa chikwereti chavo chekudya-kudzvinyirira nutraceuticals. Asi dzinofanirwa kupedzwa mumwero, uye iyo peel inosanganiswa, nokuti ma carbohydrates avo anogona kukonzera spike ropa rako rega shuga. Kanzera inowedzera pane shuga. Saka kana iwe ukadya mbatata, tora zvikamu zviduku, uye sarudza Nicola naRamamunda pose paunogona kuwana.

_Sources:

> Phenolic Acids muPatata, Michero, uye Zvimwe Zvemiti yavo Pirjo Mattila, Jarkko Hellstrom. Nyaya Yezvokudya Kuumbwa uye Kuongorora, Bhuku 20, Zvinyorwa 3-4, May 2007, Mapeji 152-160.

> University of Sydney, Australia, Glycemic Index Database. Dhawisi Dhesiyo Yakagadzirwa naProfesa Weshamwari Gareth Denyer naScott Dickinson vachishandisa mashoko akaunganidzwa naProfesa Jennie Brand-Miller & SUGIRS. Last Modified: December 13, 2005.

Glycemic Index of Common Potato Zvokudya